7 Essential Supplements for Women

Our bodies need specific amounts of nutrients to carry out even the smallest of functions. A healthy diet will include most of the nutrients our body needs, but the foods we eat don’t always give us enough.

“My goal as a dietitian is always to be able to build out an eating plan that doesn’t require essential supplementation, that’s always your best route,” says Sarah Thomsen Ferreira, RD, manager of clinical nutrition at Cleveland Clinic’s Center for Functional Medicine. “But supplements are a great route to take when you have increased need and you aren’t able to meet that.”

Since supplements are not regulated by the U.S. Food and Drug Administration (FDA) like food or medications are, Thomsen Ferreira notes that it’s important to look for supplements that have been tested by a third party and are USP or NSF verified, meaning it’s been verified that the supplements contain what the bottle says.

Women should tailor their supplements so they don’t end up causing damage by taking too much, Thomsen Ferreira advises. “You really want to fine-tune your supplement regimen so the amount you are taking is supplementing your diet, rather than taking large amounts that your body isn’t able to use in the way you’re intending,” she says.

Different bodies need different nutrients, and for female bodies, some nutrients are extra important. Here are seven nutrients women may want to pay attention to.

1. Calcium: The Bone Builder

Calcium is an essential mineral found in high amounts in milk and other dairy products as well as fortified foods, such as orange juice and nut milks, that have added calcium. Typically, about 1 to 2 percent of a female body’s weight is calcium, per research. Calcium is synonymous with bone health, which can become a problem for female bodies much sooner than males. According to a study, females have lower bone density than males, regardless of nutrition. Older women are also at higher risk for developing osteoporosis than men because hormonal shifts during menopause directly affect bone density, the U. K. National Health Services (NHS) reports. In fact, women are 4 times more susceptible to osteoporosis than men, cites Johns Hopkins Medicine.

Why is calcium important? Almost all your body’s calcium is found in your bones and teeth, according to the National Institutes of Health (NIH), making it an essential nutrient for bone health. Calcium also plays a role in regulating heart beats and muscle contractions, blood clotting, and normal cell function.

Who needs it? All women, especially the following:

• Calcium is super important for females starting in their teenage years. As much as 90 percent of adult bone mass is achieved by age 18, and peak bone mass usually occurs in the late twenties. By the time a female is in their thirties, their bone mass usually begins to decline, reports the NIH.
• Menopausal and postmenopausal individuals also need calcium, because bone loss tends to accelerate as the body produces less estrogen, according to the NHS.

How much should you take? Again, it’s best to get calcium from food rather than supplements. If you don’t feel like you’re getting enough calcium from food, particularly if you’re 51 years old or older, you may benefit from calcium supplementation. Recommended calcium doses vary, but aim to get around 500 to 600 milligrams (mg) daily, according to the NIH. It’s recommended to get help from your doctor and nutritionist to determine if and what dose may be appropriate for you.

If you are taking supplemental calcium, calcium citrate may be a better choice if you don’t produce a lot of stomach acid. This is often the case for some women as they get older as well as women taking medications that reduce stomach acid production to treat ulcers, MedlinePlus reports.

That being said, it is possible to get too much calcium, Thomsen Ferreira says, adding that too much calcium can cause kidney issues. If you have a history of kidney disorders or are taking diuretics or other medications daily, talk to your doctor before taking a calcium supplement. According to the NIH, the amount of calcium the body can absorb from food is about 45 percent, if a person is getting a maximum of 2,000 mg/day. But after that, the percentage drops to just 15 percent. Although researchers are still exploring the link, it is recognized that too much calcium — more than 2,000 mg for women ages 51 and older and 2,500 mg for younger women — may cause heart issues, though this is rare. According to the NIH, hypercalcemia, or an excess of calcium, usually only happens in people who have underlying conditions such as cancer and primary hyperparathyroidism. If you have either of these, or existing heart disease, you may want to talk to your healthcare provider before taking calcium supplements.

2. Vitamin D: Bone, Mood, and Immune System Enabler

Vitamin D is a fat-soluble vitamin that our bodies can make on their own when exposed to sunlight. It’s also found in vitamin D-fortified foods such as milk.

Why is vitamin D important? First of all, vitamin D helps our bodies absorb calcium. Our bodies can’t properly use calcium without it, says Thomsen Ferreira. It also enables the immune system to fight off viruses and bacteria, according to the Centers for Disease Control and Prevention (CDC). Some studies have also suggested vitamin D deficiency could be linked to depression. But according to a review of nearly 150 studies on the subject, published in January 2020 in the Indian Journal of Psychiatry, the evidence clearly suggests a relationship between vitamin D and depression, but more research is still needed to fully understand how one may affect the other.

Who needs it? All women, especially the following:

• Those who do not regularly drink milk or eat dairy foods fortified with vitamin D
• Those who don’t get much direct exposure to sunlight
• Those over 50 years old, since with age, the body becomes less efficient at processing vitamin D
• People with diseases that limit fat absorption, such as those with Crohn’s disease or ulcerative colitis
• Individuals who are pregnant and breastfeeding

How much should you take? Vitamin D is available in two forms, D2 (ergocalciferol) and D3 (cholecalciferol). If you have low vitamin D levels or if your doctor recommends you to take a supplement, you may take a prescription dose or choose a vitamin D supplement that includes calcium, or choose a multivitamin supplement that includes both.

The NIH recommends that if you’re between ages 19 and 70, you should get at least 600 IU of vitamin D a day. (Note: 1 microgram, or mcg, equals 40 IU.) For those who are 71 years or older, increase your intake to 800 IU per day. Individuals who are breastfeeding or pregnant should get 600 IU per day. Ideally, people get vitamin D through diet and sun exposure, but some people may need supplements to meet their daily needs, and in some cases, your doctor may recommend getting more if you are deficient, according to the Harvard University T.H. Chan School of Public Health.

If you have darker skin, and therefore have more melanin in your skin, you may need more since melanin affects the body’s ability to synthesize vitamin D.

3. Fish Oil: The Heart Protector

Fish, such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are a rich source of omega-3s, namely EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

These highly specialized fats can’t be made in our body. The fats are a key part of the structure of cell membranes and provide a starting point for hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation, according to the Harvard T.H. Chan School of Public Health.

Why is fish oil important? Omega-3s are essential for heart and blood vessel health and for reducing circulating triglycerides to lower heart disease risk, the Harvard T.H. Chan School of Public Health reports. That’s incredibly important — heart disease is the No. 1 killer of women in the United States, CDC data shows. Omega-3s also has evidence showing it can support healthy joints, reduce inflammation, and may improve brain function, including thinking and memory. Research published in May 2021 in The American Journal of Clinical Nutrition, found that people with managed coronary artery disease who were randomly assigned to take EPA and DHA supplements over about 2. 5 years had significantly better cognitive function, including memory, than those in a control group that took a placebo.

Who needs it? All women, especially the following:

• Those who don’t eat fish several times a week
• Those at increased risk of heart disease (especially those who have elevated triglycerides, a type of fat found in the blood)
• Individuals who are pregnant and breastfeeding
• Anyone with joint tenderness or rheumatoid arthritis, Thomsen Ferreira says

How much should you take? Although experts have not established recommended amounts for all omega-3 fatty acids, only for ALA (a precursor for EPA and DHA), the NIH recommends most adult females get 1.1 grams of ALA. However, people who have elevated levels of triglycerides, or fat in the blood, may benefit from more. If you have elevated triglycerides, you should talk to your healthcare provider about whether you should consider taking 4 grams of fish oil daily with a diet low in alcohol and fatty foods. If you’re pregnant, you may benefit from eating 8 to 12 ounces per week of low-mercury fish — such as salmon — the NIH recommends.

Talk to your physician before taking fish oil supplements if you are pregnant, have a history of bleeding disorders or are taking any medications, including blood thinners and blood pressure drugs, as well as any other supplements. You should also obviously avoid fish oil supplements if you are allergic to fish.

Take omega-3 supplements with food for better absorption and tolerance. Only take fish oil supplements certified to be very low in heavy metals, since fish can contain lead, cadmium, arsenic and mercury, as well as contaminants and research products.

4. Folate: The Cell Generator

Folate is a water-soluble B vitamin — B9 — that naturally occurs in some foods, but can also be taken in a supplement. Leafy greens are a huge source of folate, especially spinach. So is beef liver, black-eyed peas, white rice, and Brussels sprouts, notes the NIH.

Why is folate important? Our cells need folate to make DNA, and without DNA, cells wouldn’t function properly, according to the NIH. Nor would they make new cells and tissue, such as skin and hair. Folate is also a key nutrient the body needs to metabolize amino acids.

During pregnancy, especially the first couple of weeks when individuals often don’t know they are pregnant, folate is critical in preventing neural tube abnormalities in the fetus, such as spina bifida, a type of neural tube defect that causes issues with the spine. “That prenatal period is so unique to our needs as women,” says Thomsen Ferreira.

Who needs it? Thomsen Ferreira recommends it’s best to get nutrients from food, but if anyone thinks they aren’t getting enough from food, they should consider taking a supplement. If you’re pregnant, take a prenatal supplement containing folate.

How much should you take? The NIH recommends that individuals who are healthy and nonpregnant should get 400 mcg dietary folate equivalents (DFE) of folate daily. This goes up to 600 mcg DFE if you’re pregnant and 500 mcg DFE for those who are breastfeeding.

5. Iron: The Blood Builder

According to Thomsen Ferreira, iron is one of the most common nutrient deficiencies in adult females. Iron deficiency, or anemia, affects as many as five million Americans, according to the Harvard T.H. Chan School of Public Health.

Why is iron important? Iron is a mineral that enables the blood to carry oxygen throughout the body. Everyone’s body uses iron to make two blood proteins. One, called hemoglobin, carries oxygen from the lungs to the rest of the body. The other, called myoglobin, carries oxygen to muscles, cites the NIH. It’s also essential for cell growth and hormones, the Harvard T.H. Chan School of Public Health notes.

Who needs it? How much iron a person needs depends on a host of factors, including age, sex, and whether you eat a plant-based diet, says the NIH.

For women, heavy menstruation, being active, and pregnancy can all be factors that can cause someone to have low iron. “They also need more iron as the pregnancy progresses,” Thomsen Ferreira says.

How much should you take? The NIH recommends teen females ages 14 to 18 years, who eat meat, get 15 mg of iron a day. Adult females aged 19 to 50 years should aim for 18 mg, and that amount drops after that. Females over age 50 need about 8 mg of iron daily, since they have typically started menopause and are no longer losing iron through menstruation. If you’re pregnant, the NIH recommends 27 mg, since the fetus requires lots of extra blood, and if you’re breastfeeding, you’ll need 9 mg. However, it’s more difficult to absorb iron from plant sources, so the NIH recommends getting nearly twice this much if you do not eat meat. But it is possible to get too much; adults shouldn’t typically get more than 45 mg of iron daily or it can actually cause health problems. Iron can also interact negatively with some Parkinson’s and diabetes medications.

Calcium supplements can also interfere with iron absorption, so if you’re taking both, or medications such as levodopa for Parkinson’s disease, levothyroxine for hypothyroidism, or proton pump inhibitors, you should take them at different times of day, the NIH warns.

If you’re worried about your iron levels, visit your doctor to have them checked. Good sources of animal-based iron are lean meat, seafood, and poultry, but iron also naturally occurs in white beans, lentils, spinach, kidney beans, and peas, as well as nuts and some dried fruits, such as raisins.

6. Magnesium: The Body Regulator

Magnesium is a mineral that’s abundant in food, but despite this, it’s estimated that as much as half of Americans are magnesium deficient, according to Oregon State University.

Why is magnesium important? Magnesium is a powerful mineral that’s involved in more than 300 enzyme systems that regulate biochemical reactions in the body, everything from protein synthesis to muscle and nerve function, blood glucose control, and blood pressure regulation, per the NIH. Every organ in the body requires magnesium to function, according to MedlinePlus.

The body can’t properly metabolize vitamin D without magnesium and it’s also important for calcium absorption, Thomsen Ferreira says.

Who needs it? Everyone, but active women may need more. “Sometimes if athletes are experiencing cramping, while it can be electrolytes, it can be magnesium deficiency,” explains Thomsen Ferreira. Magnesium may also help alleviate menstrual cramping, chronic diarrhea, gut inflammation, diabetes, and migraines.

How much should you take? The NIH recommends females age 19 to 30 years should get 310 mg of daily magnesium, but if they are breastfeeding, they should aim for 350 mg, and 310 mg if they are pregnant. Those 31 years and older should get 320 mg, or 360 mg if they are pregnant.

Great food sources of magnesium are leafy greens, especially spinach, as well as pumpkin seeds — which contain nearly 40 percent of a person’s daily magnesium in a single ounce — chia seeds, and almonds.

7. Lutein: The Eye Protector

Lutein is part of a fat-soluble class of nutrients called carotenoids, pigments that gives dark green vegetables, orange and yellow fruits, and egg yolks their vibrant hues. According to Thomsen Ferreira, lutein supplements often come paired with zeaxanthin, which naturally occurs in the same foods as lutein and which makes the carotenoid more bioavailable.

Why is lutein important? Lutein is an antioxidant that concentrates in the eyes to help protect them against free radicals, molecules that can damage DNA, lipids, and proteins, and can cause age-related macular degeneration (ARMD), a leading cause of blindness in older adults. It is also found in the skin and may help protect against the sun’s damaging light. One randomized, double-blind, placebo-controlled study, published in December 2020 in the Journal of Functional Foods, showed that lutein could contribute to skin defense against damage from ultraviolet radiation (UVR) — though the study authors noted that it’s not a substitute for sunscreen.

Who needs it? Everyone, but especially women with a family history of age-related macular degeneration.

How much should you take? There aren’t standard amounts for the ideal dosage, but you should take lutein supplements with food for more efficient absorption, says Thomsen Ferreira.

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7 Vitamins & Supplements Every Woman Should Be Taking

Key Takeaways:

• Iron, B-vitamins, hyaluronic acid, evening primrose oil, and calcium are all essential vitamins and nutrients that play important roles in women’s health.
• Solgar® Female Multiple is an easy way to fill in nutritional gaps.

As a woman, it can often feel like you’re never doing enough for your health. Women are constantly bombarded with products which will supposedly make them look and feel their best, but it can be difficult to know who to trust.

Let’s take a look at what the latest scientific research says are the most important vitamins and supplements for women’s health.

1. Iron

For energy metabolism*

Both men and women need iron, but iron is a particularly important mineral for women of reproductive age due to menstrual blood loss.¹

Iron’s main purpose in the body is to make hemoglobin, a protein in red blood cells that carries oxygen throughout the body. Iron is also important for making hormones.²

According to a new study published in The Journal of Nutrition, the average American adult’s intake of iron dropped by 6.6% (males) to 9.5% (females) between 1999 and 2018. As a result, the estimated prevalence of iron-deficiency anemia is between 2.2 % and 10.5%, depending on age and sex.³

Women who eat a plant-based diet are at a greater risk of being low in iron because they will only consume non-heme iron, from plants, which is not absorbed by the body as easily as heme iron, which is found in animal products. ⁴

Read more: 4 Must-Have Supplements for Vegans

What foods contain iron?

Meats, poultry, and seafood are the richest sources of heme iron — an absorbable form of iron. Fortified grains, nuts, seeds, legumes, and vegetables contain non-heme iron.

Best iron supplements for women

SOLGAR® GENTLE IRON

Solgar® Gentle Iron Vegetable Capsules help promote energy utilization, improve iron status, and form new red blood cells that help transport oxygen throughout your body.*

This patented, chelated formula is non-constipating and gentle on your stomach. And, it’s non-GMO, vegan, gluten-free, dairy-free, kosher, and halal.

SOLGAR® EARTH SOURCE® KOJI FERMENTED IRON

“Koji” is the Japanese word for “cultured grain.” For over 2000 years, the koji fermentation method has been used in Japan to make various fermented foods. Solgar® Earth Source® Koji Fermented Iron is clinically studied to be released more slowly, giving you a steadier absorption rate when compared to more common sources of iron.

It supports red blood cell production and helps deliver oxygen to cells.* It also supports energy utilization.* Plus, it’s non-GMO, vegan, gluten-free, dairy-free, kosher, and halal.

2. B-Complex Vitamins

For energy metabolism*

Many women feel like their energy levels are always changing, and guess what? They are! Hormonal changes across menstrual cycle phases affect your energy metabolism, which may make you feel like you have more or less energy at certain times of the month.⁵

To support cellular energy, B-vitamins can be your best friend. B-vitamins are crucial for supporting a woman’s energy, and for supporting heart and nervous system health*

The B-complex is made up of eight B-vitamins:

• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6 (pyridoxine)
• B7 (biotin)
• B9 (folic acid)
• B12 (cobalamin)

Learn more about each of these B-vitamins and what they do for the body.

Many of these B-vitamins help to support energy — but it’s a bit more complicated than the burst of energy you can get after drinking a coffee. B-vitamins help convert proteins, fats, and carbohydrates into energy you use throughout the day.

Best energy supporting supplements for women*

SOLGAR® B-COMPLEX “100”

This formula offers all your B-complex vitamins in one easy supplement, and supports energy metabolism, cardiovascular health, and nervous system health.*

SOLGAR® SUBLINGUAL LIQUID B12

This highly-absorbable liquid B12 helps your body convert carbohydrates, fats, and proteins into energy, and is vegan, gluten-free, dairy-free, and kosher!*

3. Collagen and Hyaluronic Acid

For skin and joint health*

Healthy, glowing skin starts with what you put in — not just on — your body. As you age, your skin doesn’t produce the same amount of oil that it once did. This leads to drier skin, increasing fine lines and wrinkles. ⁶

Hydrating your skin from within is one of the best ways to maintain a healthy, youthful glow even as you age.

Hyaluronic acid is your body’s natural moisturizer and is found in large amounts in your skin, eyes, and joints. UV rays, sunlight, smoking, pollution and aging can reduce the amount of hyaluronic acid in your body, and may lead to wrinkles.*

Collagen is also a powerful ingredient for skin health.* Collagen is a protein the body produces, and plays an essential role in the structure and function of skin, cartilage, bones, and more. Studies have shown that taking a collagen supplement can significantly improve skin hydration, elasticity, and roughness.⁷

Taking a supplement with collagen and hyaluronic acid can increase your skin’s elasticity and soften the appearance of wrinkles.*

Best skincare supplement for women

SOLGAR® COLLAGEN HYALURONIC ACID COMPLEX

This well-loved formula helps soften the appearance of wrinkles, increase skin’s elasticity, and support healthy, glowing skin. * It is completely hormone- and antibiotic-free.

4. Evening Primrose Oil

For skin health*

Another champion for occasionally dry skin is evening primrose oil.* Evening primrose oil is made from the seeds of a yellow flower native to the Americas. The oil in the seeds contains omega-6 fatty acids, including gamma-linolenic acid (GLA).

Dry skin can not only lead to fine lines and wrinkles, but it can also cause discomfort. Supplementing with evening primrose oil can be an effective way to cope with occasionally dry skin.*

Best Evening Primrose Oil for skin

SOLGAR® EVENING PRIMROSE OIL

Cold-pressed from the seeds of the evening primrose plant, this supplement supports occasionally dry skin and is gluten and dairy-free.*

5. Calcium

For bone health*

While you may tell your children to drink milk so that they grow “big and strong,” many women forget the importance of calcium for their own health.

Getting adequate calcium is even more important for women during menopause and perimenopause. Estrogen plays a vital role in maintaining bone density, so when estrogen levels drop during menopause this can lead to bone loss and eventual low bone density.

Read more: 5 Tips for a Happier Menopause

Supplementing with a calcium supplement — especially one that includes magnesium and vitamin D3 — can help support strong, healthy bones and allow you to move with comfort.*

Best calcium supplement for women

SOLGAR® LIQUID CALCIUM MAGNESIUM WITH VITAMIN D3

This delicious, easy to absorb formula offers calcium, magnesium, and vitamin D3 in one easy spoonful. Each serving helps support strong bones and teeth, immune system health, and proper nerve and muscle function.*

6. Solgar No.7

For joint health*

Life can do a number on your joints, regardless of whether you’re highly active or not. Prioritizing joint health will allow you to continue to move comfortably and avoid injury.

Best joint support supplement for women*

SOLGAR® NO.7

Solgar® No.7 is a best-seller for a reason; this unique formula that supports joint comfort and increases flexibility and mobility.*

7. Female Multivitamin

For general health & wellness

If getting all the vitamins and minerals you need each day feels overwhelming, taking a multivitamin can be the perfect solution to help fill those nutritional gaps.

Best multivitamin for women

SOLGAR® FEMALE MULTIPLE

Solgar® Female Multiple is an advanced formula that provides you with multiple essential nutrients, herbs, and phytonutrients. It is also vegan, gluten-free, and dairy-free.

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The bottom line

As a woman, your health needs are as unique as you are. Iron, B-complex vitamins, collagen hyaluronic acid, evening primrose oil, calcium, Solgar® No.7, or a women’s multivitamin all play important roles in women’s health.

Want easy tips on staying healthy? Follow us on Tiktok! (@solgarvitamins)

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

The information provided on this site is intended for your general knowledge only and is not a substitute for professional medical advice or treatment for specific medical conditions. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The information on this website is not intended to diagnose, treat, cure or prevent any disease. Never disregard medical advice or delay in seeking it because of something you have read on the Solgar® site.

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What vitamins should women take

Vitamins are essential for maintaining health, beauty and youth. They are found in food, with a balanced diet, you can properly replenish the daily minimum. In women, the need for vitamins varies depending on age and hormonal levels. Therefore, there are recommendations on how to choose the best vitamins for women and take them correctly.

Women’s vitamins

All vitamins are necessary for the body, but women and men have different biochemical processes. Therefore, the need for biologically active substances is different. The following types are considered women’s vitamins:

• tocopherol (E) – necessary for the maturation of the egg and the ovulation process, with its deficiency, problems arise with the onset of pregnancy, has antioxidant properties;
• retinol (A) – part of the antioxidant complex that protects cells from damage, prevents premature aging, improves skin and hair condition, improves vision;
• ascorbic acid (C) – the second vitamin from the group of antioxidants, in addition to affecting the condition of cells and vascular walls, supports immunity, is very necessary in the second phase of the cycle and during menstruation;
• calciferol (D) – represented by cholecalciferol, which is synthesized in the skin, and ergocalciferol, obtained from food, primarily for the prevention of osteoprosis;
• folic acid (B9) – needed in the second half of the menstrual cycle, if conception has occurred, during the first 12 weeks of pregnancy.

Other vitamins of groups B, K, PP are no less important, but their deficiency in women who eat a balanced diet is rare.

Why vitamin D is needed

Researchers believe that a person living in the city is deficient in vitamin D. This explains the decline in immunity and the development of many diseases. Calciferol has long been called a mineral metabolism regulator that improves calcium absorption and delivery to cells. In women after the onset of menopause, hypovitaminosis D becomes one of the factors accelerating the decline in bone mineral density and the development of osteoporosis.

But for many years, doctors have attributed other useful properties to this substance:

• participates in immune reactions – calciferol receptors are found on T and B-lymphocytes, which are the main protective cells of the body;
• contributes to the preservation of pregnancy – due to the regulation of the immune response, suppresses the production of maternal antibodies to the embryo, which consists of 50% foreign DNA;
• has an anti-inflammatory effect – helps women with genital endometriosis reduce the activity of the inflammatory process;
• protects the skin from premature aging and cancer – accelerates the restoration of the DNA of the epithelium damaged by ultraviolet radiation, and does not allow altered tumor cells to multiply;
• reduces the risk of bowel cancer, especially in old age.

By improving the condition of the skin in adulthood, vitamin D can prevent baldness, the appearance of deep wrinkles and the development of basalioma – a tumor of the surface layer of the epithelium.

Adult doses of vitamins

For women, the dosage of vitamin preparations changes with age, increased need for biological substances during pregnancy. To maintain health per day, it is necessary that at least 600 IU of calciferol enter the body, for older women 800 IU.

But studies show that most people have hypovitaminosis, which is associated with a lack of sunlight, improper diet and increased vitamin consumption. Therefore, doctors recommend taking additional vitamin preparations at a dosage of at least 1000 IU. A safe daily dose may be 4000 IU.

The remaining components are used in the following amounts:

• tocopherol – 15 mg;
• retinol – 900-1000 mcg;
• ascorbic acid – 70-90 mg;
• folic acid – 200-400 mg;
• B12 – 3 mcg.

What vitamins do you need at 30

At a young age, the need for vitamins differs from the period of maturity. The female body is actively functioning, eggs mature in the ovaries, ovulation occurs. Even if there is no desire to get pregnant at thirty, funds are needed that will support a normal menstrual cycle.

The antioxidant complex, which includes A, E, C, is beneficial. Folic acid and B12 are obligatory, they are involved in hematopoiesis and help restore hemoglobin levels along with iron drugs. For those who suffer from heavy menstruation, these drugs should be taken in a prophylactic dose before each menstruation.

A good vitamin complex (eg Solgar , Nature’s ) helps to strengthen nails, hair and skin. If a sufficient dose of folic acid is included in it, it can be used when planning a pregnancy.

Healthy Supplements at 40

Gradual ovarian failure can begin as early as 40 years of age. The condition of the skin noticeably worsens, it loses elasticity, hair turns gray. It is possible to effectively maintain health during this period with the help of vitamin preparations combined into complexes for mature women. They should include the following components:

• B6 – to maintain the functioning of the nervous system, normalize sleep and reduce symptoms of PMS;
• E – to slow down aging, improve skin condition;
• D- for the prevention of endometrial hyperplasia, oncological diseases;
• A – to strengthen blood vessels, vision, for the prevention of gynecological pathologies;
• K – to normalize blood clotting, prevent uterine bleeding.

After the age of forty, due to a decrease in ovarian function, the body wilts. A good multivitamin complex (for example, Centrum A to Zinc ) will not stop this process, but will help support the body.

For women over 50

Menopause occurs on average at age fifty, but this does not mean old age. Pronounced senile changes appear only after 70 years. To help the body, you need to play sports, eat right and drink vitamins in tablets, and with severe symptoms of menopause, take hormonal drugs.

One of the most needed drugs for women of this age is calciferol. To choose which vitamin D is better to buy for an adult woman, you need to read the composition. It must include calcium in a dosage of about 1500 mg. After menopause, an effective colon, endometrial, and breast cancer prevention regimen includes:

• high fiber diet;
• calciferol – 1100 IU;
• calcium 1500 mg.

TOP-5 preparations

You can fight against hypovitaminosis if you buy the right type of vitamin separately, but it is more convenient to use multivitamins with a balanced composition. Choosing good drugs in a pharmacy is difficult, you need to take into account many parameters. To do this, you can make an appointment with a doctor, read reviews or focus on the TOP-5 drugs for women of different ages.

SOLGAR ,Laboratoires INELDEA, Nature’s Bounty, FINE JAPAN, INFINITY, UNIMAT – you can choose a complex based on age or health. The manufacturer offers multivitamins for girls who lead an active lifestyle, for those who are preparing for motherhood. You can buy a special drug for women after 45 years old, for older people there are tablets with vitamin D and calcium and many other multivitamin complexes.

• Orthomol is a line of vitamin preparations for women, which are available in capsules, drinking liquid and granules for solution. They contain all the necessary substances to maintain health at different ages.
• Vitrum – include micro and macro elements in the required dosages. For young girls there are medicines from the Beauty series, and for mature age – Beauty Elit, they contain substances that help strengthen nails and maintain the beauty of hair. There are preparations for planning pregnancy and containing omega-3 acids.
• Dopelhertz Active menopause – vitamin complex for women after menopause. The peculiarity is that it contains all the necessary substances for the prevention of heart disease and osteoporosis.
• Duovit – drugs for women that can be taken at any age. Tablets are divided into two types depending on the compatibility of the components.

If you take vitamin substances in a complex from the age of 20, you can maintain a high level of health. Prevention from the age of 50 will prevent the early development of osteoporosis. In adulthood, there are many concomitant diseases that require adjustments in vitamin intake. In the preparations of the previous generation, this was not provided, but you can purchase new products that are specially designed for patients with cardiovascular pathologies, diabetes mellitus or joint diseases.

Vitamins for women: we select for your age

Published: 11.05.2023

Every period in a woman’s life is beautiful in its own way, but after thirty years we begin to notice the first signs of fading and realize that our internal resources are not unlimited. Yes, unfortunately, sooner or later there comes a time when we need additional support, and then biologically active supplements can come to the rescue to maintain beauty and health.

We decided to help you with the selection of vitamin complexes for women and made a selection of dietary supplements for each age from the assortment of the Evalar company.

Vitamins and dietary supplements 30+

Some changes in appearance and health begin to appear after 30 years. Someone finds the first gray hairs and small wrinkles, others add a couple of extra pounds, others complain about menstrual irregularities and a decrease in libido. If nothing is done, these subtle changes will only intensify, and by the age of forty you can see a completely different you in the mirror – tired, plump and aged.

But do not rush to get upset – there is still time. While you are young and healthy, you can preserve your beauty and slow down the aging process, and the innovative complex with bioactive phytocomponents from Evalar Laboratory “Multivitamins and Minerals for Women” can help you with this. Let’s talk about it in more detail.

Women’s Multivitamins & Minerals

The vitamin and mineral complex for women from Evalar Laboratory is designed taking into account the characteristics of the female body, contains the most important and necessary components for beauty and prevention of age-related changes: hyaluronic acid, ceramides and keratin, 13 vitamins and 10 minerals, as well as plant extracts – boron uterus, Vitex sacred, cranberry, broccoli, spirulina and spinach, which protect the reproductive system and maintain hormonal youth.

The complex is made from premium quality raw materials on innovative European equipment. Modern technologies using the Swiss steam sterilization system allow preserving the original strength and high activity of natural ingredients. Regular intake of the complex contributes to:

• preservation of the natural beauty of the skin;

• health of hair and nails;

• prevention of age-related changes;

• protecting the body from the effects of oxidative stress;

• maintaining the health of the reproductive system;

• strengthening immunity;

• increased performance and resistance to stress.

The Evalar Laboratory Multivitamins and Minerals for Women complex is perfect for modern women and girls who live an active life and take care of their health. To maintain beauty and youth, it is enough to take 3 tablets of the supplement per day with meals. The minimum course of admission is 1 month. If necessary, the course can be repeated.

Over the past decades, our life has changed a lot, and if earlier, by the age of thirty, most women already had a child, and some even two, today, at this age, many only think about marriage and having children. Meanwhile, hormonal youth is not eternal, so the reproductive system, especially after thirty years, must be maintained. And in this you can help one of the most useful vitamins for women’s health and beauty – folic acid.

“Folic Acid with Vitamins B12 and B6”

Folic acid is one of the most essential vitamins for a woman’s body. It is involved in the formation of amino acids, blood cells, skin and hair, plays an important role in the metabolism of proteins, fats, cholesterol, some vitamins, supports the immune system and vascular health ¹ . But that’s not all.

In the female body, folic acid performs a number of important functions that ensure the health of the reproductive system ^1.2 :

• participates in the regulation of the menstrual cycle;

• responsible for the formation and proper development of the fetus;

• has an estrogen-like effect, thereby prolonging hormonal youth;

• reduces the risk of developing osteoporosis.

In addition, folic acid improves mood, as it participates in the exchange of serotonin and adrenaline – hormones on which our psycho-emotional state directly depends ¹ .

In the dietary supplement company “Evalar” folic acid is in combination with vitamins B12 and B6. And it is no coincidence. Vitamin B12 and folic acid are interrelated. Vitamin B12 deficiency can lead to folic acid deficiency, so it is recommended to take them together ³ . Vitamin B6 is necessary for the metabolism of amino acids, lipids and nucleic acids, maintaining immunity, and healthy skin. It also participates in the processes of inhibition and excitation in the central nervous system, contributes to the normal formation of erythrocytes ³ .

If you want to support the health of the reproductive system, skin, hair and nails, take Folic Acid with Vitamins B12 and B6 1 tablet per month. If necessary, the course of admission can be repeated.

The company “Evalar” strives to take care of every woman at every stage of her life, so our range includes dietary supplements that can support you in the most exciting and crucial period – during pregnancy. To fill the need for vitamins and minerals and improve the health of mother and child, we have developed the Fruttilar Vitamins for Pregnancy complex.

“Fruttilar Vitamins for pregnant women”

The vitamin-mineral complex “Fruttilar Vitamins for Pregnant Women” in the form of marmalade lozenges contains 15 nutrients most necessary for the health of a woman and an unborn child: ascorbic and folic acid, vitamins B, A, D, E, zinc, iodine, manganese.

The main advantages of the complex are an easily accessible form of folic acid, which is absorbed more easily and faster than conventional vitamins, and a convenient form of gummy lozenges that are easy to take and convenient to take with you.

The complex “Fruttilar Vitamins for Pregnant Women” can be taken during the period of preparation for pregnancy, during the bearing and feeding of the child. To fill the daily need of the body for vitamins and minerals, just 2 lozenges per day are enough. Before taking the complex, we recommend that you consult with your doctor.

After forty years, a natural process of hormonal adjustment begins in a woman’s body, which, if not corrected, can cause many problems. At this age, there is a significant decrease in the synthesis of collagen and elastin, metabolic processes slow down, and the balance of hormones is disturbed. We notice how wrinkles increase, weight increases, sleep and mood worsen.

Meanwhile, with the right vitamin support, you can reduce the negative manifestations of hormonal imbalance, live this period easily and with love for yourself. If you have crossed the line of forty years, but are full of energy and are not going to put up with age, we suggest that you pay attention to the following products of the Evalar company.

Marine Collagen Evalar 6000 mg

Collagen is the main structural protein of the body, the production of which begins to decline after the age of 25. Collagen deficiency leads to both overt and covert signs of aging. With its deficiency, skin turgor deteriorates – it begins to sag, becomes wrinkled and flabby, discomfort or even pain in the joints appears, the risk of osteoporosis and fractures increases ^4.5 . Taking supplements with collagen helps to fill its deficiency and stimulate the synthesis of its own structural protein.

“Marine Collagen Evalar” contains readily available hydrolyzed fish collagen from Japan in a high daily dosage of 6000 mg, which is absorbed as efficiently as possible. The composition of the supplement is enhanced with vitamin C, which stimulates the production of its own collagen and hyaluronic acid.

The course intake of the dietary supplement “Collagen marine Evalar” contributes to:

• improve the condition of the skin, hair and nails;

• smoothing fine wrinkles;

• slowing down the aging process;

• increase joint mobility, strengthen ligaments, reduce pain, restore cartilage tissue;

• strengthening bone tissue, reducing the risk of osteoporosis.

Adults are recommended to take 3 scoops of collagen per day, after dissolving them in a glass of water or any drink. The duration of admission is at least 1 month. If necessary, the reception can be continued.

DIM 200mg Reproductive Support Complex

Another innovative complex from Evalar Laboratory – “DIM 200 mg” contains a readily available active form of indole, which promotes ^6.7 :

• improving metabolism and maintaining a normal balance of estrogens;

• reducing the risk of developing neoplasms and dysfunctions of the reproductive system;

• stimulation of the body’s detoxification processes;

• accelerate the breakdown of fats and weight loss;

• improving the condition of problem skin, including in women after 40 years.

The composition of the complex is enhanced with high concentrations of vitamin E and black pepper extract, which can also have a positive effect on the female body. Vitamin E is one of the most important components of the biosynthesis and mechanism of action of hormones that regulate the sexual sphere, and black pepper helps to suppress tissue proliferation, slow down the growth and division of degenerate cells ⁸ .

To support the health of the reproductive system, it is recommended to take 1-2 capsules of the complex per day for a month. If necessary, the reception can be continued.

“Chi-Klim Vitamins for women 45+”

Menopause is an important stage in a woman’s life, associated with hormonal changes in the whole organism. At this time, we especially need vitamin support, because vitamins are involved in many metabolic processes, hormone synthesis, can reduce the symptoms of menopause and have a positive effect on the health of the body as a whole.

The complex “Ci-Klim Vitamins for Women 45+” is designed to support the female body during premenopause and menopause and, when taken as a course, helps to reduce menopause symptoms, increase vitality, improve calcium absorption and weight control. The composition of bioadditives includes:

• vitamins A, C and E – for antioxidant protection of the body, slowing down the aging process and supporting the cardiovascular system ⁹;

• group B vitamins – to improve metabolism, reduce neurological symptoms of menopause, maintain the health of the nervous system, heart and blood vessels ³ ;

• cimicifuga extract – to reduce the manifestations of menopausal syndrome associated with a decrease in estrogen production ¹⁰ ;

• motherwort extract – to improve the psycho-emotional state, reduce nervousness, anxiety, mood swings ¹¹ ;

• L-carnitine – to improve metabolism, blood supply to the brain and heart ¹² .

The complex “Ci-Klim Vitamins for Women 45+” does not contain hormones, can be used at any age with the onset of menopause, together with other Evalar products containing phytoestrogens of cimicifuga.

Adults are advised to take 1 tablet of the complex 1 time per day with meals. The duration of admission is at least 2 months. If necessary, the reception can be continued.

VitaBotanica Oliva

Dietary supplement “VitaBotanica Oliva” contains an extract of olive leaves, which helps to maintain the health of the cardiovascular system, antioxidant protection of the body, improve the condition of the skin, hair and nails.

Scientists have noticed that people living in Mediterranean countries are less likely to suffer from cardiovascular pathologies and, in the course of research, have found that there is a close relationship between the Mediterranean diet and the incidence of cardiovascular disorders. As it turned out, it’s all about olive oil, which is an essential ingredient in most Mediterranean dishes ¹³ .

The main strength of olive oil lies in oleuropeins, which are found in large quantities in olive leaves and can contribute to:

• support for the heart and blood vessels;

• removal of free radicals from the body;

• increase the body’s resistance to viral infections;

• lowering blood pressure;

• normalization of blood sugar levels;

• reduce fatigue;

• maintaining healthy skin and hair.

Adults are advised to take 2 capsules daily. The duration of admission is at least 1 month. Regular use with a ten-day break is allowed.

Vitamins and dietary supplements 50+

After fifty years in the female body there is a further decrease in the production of hormones, at the age of 50-55 years, most menopause occurs ¹⁴ . During this period, supplements for women 40+ will also be relevant, but in addition to them, we recommend starting calcium supplements and supplements to support the nervous system and improve sleep.

“Calcium chelate Evalar”

Calcium is one of the most important minerals for the musculoskeletal and cardiovascular systems of the body. Unfortunately, due to hormonal changes in women after fifty, its level drops sharply, which leads to a decrease in bone density, an increased risk of developing osteoporosis and cardiovascular pathologies. Supplementation with calcium supplements can help reduce the risks associated with calcium deficiency.

Evalar Calcium Chelate contains bioavailable chelated calcium for maximum absorption15. Chelates are the most readily available form of minerals today, as they are a combination of a mineral and an amino acid that does not require additional biochemical transformations and is immediately available for absorption by the body.

For women over 50, for the prevention of osteoporosis and cardiovascular disorders, it is recommended to take 2-3 tablets of a dietary supplement per day with meals. The duration of admission is at least 1 month. If necessary, the course can be repeated.

CardioActive Heart Vitamins

The complex bioadditive “CardioActive Vitamins for the Heart” is designed to maintain the health and normal functioning of the heart, reduce the risk of developing cardiovascular pathologies, and slow down the aging process.

The complex includes B vitamins (pyridoxine, cyanocobalamin, folic acid) and coenzyme Q10.

• B group vitamins contribute to the normal course of metabolic processes, the metabolism of amino acids, maintaining the health of the heart muscle, and improving nerve conduction3.

• Coenzyme Q10 contributes to the production of energy necessary for the work of the heart, the restoration of myocardial bioenergetic metabolism, antioxidant protection, slowing down the aging process ^16.17 .

Adults are advised to take 1 capsule of the complex 1 time per day with meals. The duration of admission is at least 30 days.

A woman is beautiful at any age! Remember this, love yourself and take care of your health, and the Evalar company will continue to delight you with new products to maintain youth and beauty.
Updated: 06/01/2023

1 Nutritional role of folate. Ebara S. Congenit Anom (Kyoto). 2017 Sep;57(5):138-141. doi: 10.1111/cga.12233 . Epub 2017 Jul 25. PMID: 28603928.

2 Kuznetsova I. V., Konovalov V. A. Folic acid and its role in female reproduction // Journal of Gynecology. – 2014. – Volume 16. – No. 4. – P. 17–23. https://cyberleninka.ru/article/n/folievaya-kislota-i-ee-rol-v-zhenskoy-reproduktsii

3 Morozova T. E., Durnetsova O. S. B vitamins in clinical practice // Medical Council Journal. — No. 18, 2014. https://cyberleninka.ru/article/n/vitaminy-gruppy-v-v-klinicheskoy-praktike

4 Influence of aging on the quality of the skin of white women: the role of collagen. Baroni Edu R., Biondo-Simões M. L., Auerswald A., Auerswald L. A., Montemor Netto M. R., Ortolan M. C., Clair J. N. Acta Cir Bras. 2012 Oct;27(10):736-40. doi: 10.1590/s0102-86502012001000012 . PMID: 23033137.

5 Metabolic activity and collagen turnover in human tendon in response to physical activity. Kjaer M., Langberg H., Miller B. F., Bushel R., Kramery R., Koskinen S., Heinemeier K., Olesen D. L., Dessing S., Hansen M., Pedersen S. G., Rennie M. D., Magnusson P. J Musculoskelet Neuronal Interact. 2005 Mar;5(1):41-52. PMID: 15788870 .

6 Chemopreventive properties of 3,3′-diindolylmethane in breast cancer: evidence from experimental and human studies. Thomson S., Ho E., Strom M. B. Nutr Rev. 2016 Jul;74(7):432-43. doi: 10.1093/nutrit/nuw010 . Epub 2016 May 31. PMID: 27261275; PMCID: PMC5059820.

7 3,3′-diindolylmethane modulates estrogen metabolism in patients with thyroid proliferative disease: a pilot study. Rajoria S., Suriano R., Parmar P. S. et al. thyroid. 2011 Mar;21(3):299-304. doi: 10.1089/thy.2010.0245 . Epub 2011 Jan 22. PMID: 21254914; PMCID: PMC3048776.

8 Combating breast cancer using combination therapy with 3 phytochemicals: Piperine, sulforaphane, and thymoquinone. Aumiruddy M. Z., Mamoudalli M. F. Cancer. 2019 May 15;125(10):1600-1611. doi: 10.1002/cncr.32022 . Epub 2019 Feb 27. PMID: 30811596.

9 Polosyants O. B., Aleksanyan L. A. Antioxidant vitamins in the prevention and treatment of cardiovascular diseases // Russian Medical Journal. – 2005. – No. 11. https://www.rmj.ru/articles/obshchie-stati/Vitaminyantioksidanty_v_profilaktike_i_lechenii_serdechnososudistyh_zabolevaniy/

10 Prilepskaya VN (Scientific Center for Obstetrics, Gynecology and Perinatology of the Russian Academy of Medical Sciences, Moscow) “Possibilities of using herbal preparations for the treatment of menopausal syndrome. ” — Gynecology. – Volume No. 1. – 1999. – S. 30.

11 Danilov S. A. et al. Motherwort: phytochemical features and new facets of pharmacological properties // Pharmacist. – 2011. – No. 9.

12 Malaguarnera M., Cammalleri L., Gargante M.P. and others. L-carnitine has a positive effect on the health of centenarians // American Journal of Clinical Nutrition. – 2007. – T. 86. – No. 6. – S. 1738-1744.

13 Extra Virgin Olive Oil and Cardiovascular Diseases: Benefits for Human Health. Nocella K., Cammisotto V., Fiancini L. et al. Endocr Metab Immune Disord Drug Targets. 2018;18(1):4-13. doi: 10.2174/1871530317666171114121533 . PMID: 29141571.

14 WHO: Menopause. https://www.who.int/ru/news-room/fact-sheets/detail/menopause

15 In the assortment of CJSC “Evalar” (high percentage of assimilation due to the chelate form).

16 Medvedev O.